Rethink the Fish Sticks

5 Ways to Get Your Kids to Love Seafood

The first food most young children beg to eat is rarely—OK, probably never—fish. But maybe that is only because they are not introduced to it soon enough and in ways that appeal to their palates. The fact is that seafood is as fast and easy to fix as mac and cheese or spaghetti and far more nutritious. And, with its high protein, Omega-3 levels, total fat content and boatload of vitamins and minerals, seafood offers one of the best food options for children of all ages.

Nutritionists agree that fish can be introduced to babies as young as 4 to 6 months old, i.e., whenever they start eating solid foods, just in smaller servings than adults (about 3 to 5 ounces a week for children under 6, and 4 to 6 ounces for children 6 to 8). Still, many parents have hesitated to introduce their toddlers to seafood, perhaps based on preconceived notions that they will not go for the taste, smell, or consistency or that the only way to get children to eat fish is by serving less healthy cooking options, such as deep fried.

However, research finds that the earlier children are introduced to seafood, the more accustomed they become to it (a major factor in getting young children to eat anything new) and the more likely they will be to continue this healthy eating habit throughout their lives. This has many parents reversing their thinking and welcoming seafood to the kids table.

With this in mind, below are some suggestions on how to get children to eat seafood that is healthier and have them asking for more.

Serve up the fun. Many children love tacos, and there is a broad assortment of fish that are perfect for this dish. Cook and slice the fish into manageable strips or use shrimp in lieu of pork and beef. Then, put out all the ingredients—shredded lettuce, cheese, salsa, you name it—and let your children build their own. You may be surprised how quickly they take ownership of their creations, especially if there is a little friendly competition regarding the best taco combinations.

Make it familiar. One benefit of fish is its consistency, which makes many varieties able to be cooked, flaked, then mixed with a binder, such as mashed potatoes, egg, and breadcrumbs. The mixture can be formed into patties, then oven-baked rather than fried. Serve on a bun with plenty of condiments (this is not a bad word when it comes to first introducing your children to fish), and voilà! You have an irresistible sea burger.

Rethink the fish sticks. Forego store-bought brands of traditional fish sticks, which too often are 3-parts breading to 1-part fish and consider making your own more imaginative versions. Slicing white fish like branzino into strips or using alternatives like calamari as a base with a lighter, healthier breading will enable you to bake in no time. Don’t be afraid to get creative with the breading; try crushed pretzels or crackers. Then, provide a sea of dipping options, such as honey, yogurt, even ketchup and mustard, which can go a long way toward earning your children’s seafood trust. Meanwhile, the idea of “finger food” helps young kids be more accepting of almost any food.

Sweeten the deal. Most kids love sweets and take to them quickly. Try recipes that use sweeter ingredients and/or garnishments, such as pineapple, honey, teriyaki and other sweet glazes.

Fix, serve, repeat. Just as it takes children ongoing exposure to crave chicken nuggets or pasta, serving fish once or twice a week will get them accustomed to the texture and flavor. This does not mean continually serving the same dish however. Rather, start off with one or two, then gradually broaden the menu items. This will help expand your children’s diet preferences and willingness to experiment on new foods in general while poising them for a lifetime of healthy eating.

Eager to get started? Try some of these delicious kid-friendly seafood dishes. Harvest of the Sea Recipes.